• Atena

Eating on an anti-inflammatory diet

Updated: Mar 20, 2020

Ah, good ol' inflammation. Can't live with it, can't live without it.

In it's simplest, most natural form, inflammation helps you heal: when you scrape your knee, the inflammatory response helps take all the blood and chemicals to that wound and heal it.

In it's more complicated form -aka chronic, systemic inflammation- it can slowly lead to chronic diseases and...well, kill you. Cancer, Alzheimer's, diabetes, arthritis, are all inflammatory diseases.

The bad news here is that nowadays it's all too easy to suffer from chronic inflammation -the stress we're under, and the popular, convenient foods out there make sure of that. But there's good news too: helping your body move from an inflammed state to a neutral, balanced place is definitely doable if you're willing to make some small tweeks in your diet and daily habits.


First we'll talk about what you should incorporate in your diet to help your body's inflammatory response chill out, and what foods you should avoid because they bring that inflammatory response back.

Then I'm going to show you some small switcharoos you can try.


  • tomatoes

  • nuts (like almonds and walnuts)

  • berries (like blueberries, strawberries, and blackberries)

  • olive oil and coconut oil

  • dark, leafy greens (like kale and spinach)

  • whole grains (like quinoa, brown rice, wild rice)

  • red grapes

  • beans and lentils

  • avocado

  • cold water fish (like tuna and salmon)

  • olives

  • broccoli & cauliflower

  • green tea (matcha)

  • spices, like pepper, turmeric, ginger, and cinnamon

  • dark chocolate

  • chia seeds

  • flax seeds

  • citrus (like oranges and lemons)

  • natural sweeteners (like dates and pure maple syrup)

  • root starches (like sweet potatoes, beets, and potatoes)


  • refined carbohydrates (like white bread and white pasta)

  • fried foods (trans fats)

  • soda and other artificially-sweetened beverages

  • high-fructose corn syrup

  • red meat, especially very fatty meat

  • processed meat

  • refined oils (like margarine, shortening, vegetable oil, and soybean oil)

  • excessive alcohol

  • snack foods with high sodium (like chips and crackers)

  • gluten (for people with Celiac disease or gluten sensitivity)


Here are a few healthy, anti-inflammatory swaps you can use:

You can also try eating dark chocolate (70% or more) instead of milk chocolate, make cookies with almond flour and dark chocolate chips, bake foods that you would normally fry (like potatoes or chicken), eat only leaner cuts of grass-fed red meat (and keep it to once a week max), and replace processed meats with smoked salmon or grilled chicken.

Well, that's all folks! I wanted to keep this blog short and to the point, and that I did! If you have any questions, let me know in the comments!




Want to get your hands on more tips on how to eat anti-inflammatory foods, heal your gut, get extra healthy, and have your friends be like 'OMG girl you are seriously glowing!'? I bet you do! Sign up below for your Weekly Swellutations -aka your new favorite weekly email.

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